Blue Titan Fitness & Self Defense – CrossFit Level 1
Blue Titan CrossFit Standard (No Measure)
Range of Motion & Blood Flow Drills:
– Jog, Knees up, Butt Kicks
– Shuffle, Carioca, Backwards
– Bear Crawl, Crab Walk
– Lunges, Stretch Kicks
– Inch Worms, Broad Jumps
– Jumping Jacks, Quick/Slow Feet
– Burpees, Push ups, Air Squats
Group Stretch & Athlete Specific Stretch
10 KBS 35/26
10 Sit Ups
10 Air Squats
Skills & Drills
Braced abs, tight butt and maintain neutral spine throughout.
Start with bar then gradually build up the working weight for the wod
DU’s: Quick review
Braced abs, tight butt and maintain neutral spine throughout. Knee stacks over foot at 90 degrees (knee shouldn’t extent past the toes)
Press plate overhead into full lockout then go into lunge.
Be wary of tight roping!
Dead Lift 285/215
Weighted Lunges 45/25 (alternating)
Dead lift weight: should take 2 – 3 sets to get through the set of 21. This is on the heavy side but controllable.
Dead Lift – Weight
Du’s – Triple single (lightning fast)
Lunges – Weight
Time permitting: 150 ab movements
Must leave 5 minutes for mobility, rolling our and/or stretching